My last routine was hit 'n' miss. I realised what worked for me and learned a few things about my trianing. It was also fecked by an injury which (touch wood) is healing nicely so much so that i was able to incline DB, v light flye and weighted dip for the first time in a long time.

Also, a fucking huge NABBA Mr Ireland competitor trains in my gym and kinds motivated me a lot to train faster and a bit harder. I have been arsing about in gym for 5 months now for various reasons, mainly laziness and boredom.

So I am gonna train my favourite split again where i made awesome gains and now I know EXACTLY what works I am gonna keep doing it. Hopefully I will get much stronger and bigger in next few months

First day was chest and triceps. EPIC poundages, I am getting back etc

Today was a great day! I was meant to do biceps but got side tracked by talking to a few guys in the gym so never bothered. I felt very strong and got good pumps, those ones where you are not pissing with sweat but feel a healthy and strong pump.

I was tinkering with a few things and think I have found what works. Also talking to a 20stone (280lb) beast in the gym who gave me a few tips on diet etc which I am gonna take him up on. Basically I dont enough or enough protein and I am assing about in gym a bit too much.

Anyway

weighted chinsb/w + 33lbs 5x5

Deadlifts429lbs 5 sets

T-Bar rows200lbs 5x8

Close grip Pulldowns5 plates from bottom 4x10 2x9

Cable Rows12, 15, 20,

Cable rows with neutral grip5x10

Done.

Was gonna add in a few DB rows but stopped. Done this quickly enough despite chatting a lot. Feels good atm

Was in gym today and was made to train shoulders faster. Big guy I keep mentioning said if i trained fast and hard then I would be seriously very good. Said im a waster basically but in a good way.

So i did. trained very very fast and was done in 40mins. It is hard to leave ego at the door and train harder and faster. i was gassing a bit and light weights felt heavier but feck me I had a good pump! Delts are sore and fatigued from not being able to eat for a while after training. Then I only had a small doinner. Had american relatives over so mum was rushing about getting shit ready. I got so fed up I just went to bed.

Turns out my cousin was the position below secretary of defence (cant remember term) in USA. Pioneered some A.I training also.

Shoulders

Barbell military press70kg 21x5 in 15mins - more than I thought I could do

Man was i tired today. max of about 3 hours sleep then went down to gym. Hung about for an hr before starting. Was tiored and weak and exhausted, Got through workout easy though thank god and was glad i could do what i could despite being exhausted and barely eating last night

Good stuff. That advise you got from Mr Huge is correct. A BB'er must establish a fast workout pace in any workout. Roughly 60 seconds between sets and 2-3 minutes between exercises as a gauge. Some drop to 30 seconds between sets, though in my view, a little too intense. Working on endurance rather than muscle building than.

BB'ers who are engaged in workouts of serious intent are watching the clock (or even keep a stopwatch) during workouts. Or best still, have a training partner yell in you ear when the next set is due. I also do PR or heavy partial rep training with a stopwatch. A must when doing a Rest-Pause type of training. Good Luck.

How soon after your workout did you take that photo?Even with a pump, that’s good.

Have you ever tried consuming a carb drink during your session?I started mixing BCAA’s with WM (starch) and begin drinking it after my first warm-up set.I’ve noticed a significant improvement in the way the muscles feel when training as opposed to slamming 60-80g of carbs after the workout.

Also less gastric bloat, and I’m ready to eat good, solid protein foods by the time I get home.

I wouldn't get too hung up on that speed training. I tried that a few months ago and it just made me weaker overall. My opinion. Go for strength first and afterwards do a few sets of higher reps if you wanna feel the pump. A lot of the pump is based on how many carbs your consuming.